30 Snacks Under 200 Calories, With Verified Counts (2026)

This guide covers 30 snacks under 200 calories, sorted two ways: by calorie ceiling (under 50, under 100, under 150, under 200) and by moment (crunchy, protein, sweet, store-bought, pre-workout, late-night, on-the-go). The list mixes whole foods, store-bought options, and crunchy picks (popped water lily seeds, air-popped popcorn). Updated for September 2026, with every calorie count re-checked against USDA FoodData Central or the manufacturer's published panel at the portion named in each line.

How these counts were checked: every figure for a generic whole food on this page comes from a USDA FoodData Central record, calculated at the gram weight USDA publishes for the portion named in that line. AshaPops figures come from the Nutrition Facts panel printed on the bag. Branded snacks carry only the figures the manufacturer publishes on its own product page, and a brand whose page does not publish a calorie count is not on this list. Any number that could not be traced to one of those three sources was removed.

Nutritional data is provided for informational purposes only and is not intended as medical, dietary, or health advice. Consult your healthcare provider before making dietary changes.

Featured picks from this list

60 cal per bag

Savory Flavors Lunchbox Variety

Single-serve 0.5 oz bags in Himalayan Pink Salt, Chili, Turmeric Garlic, and Vegan Cheese.

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120 cal per bag

Variety Pack 1 oz

Every savory flavor in one order, for anyone who cannot pick just one.

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120 cal · dairy-free

Vegan Cheese 1 oz

The dairy-free cheesy crunch, made with nutritional yeast.

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Low Calorie Snacks: What the Term Means on a Food Label

Most searches for low calorie snacks are asking for snacks with a small, known calorie count. On a food label, though, "low calorie" is a defined claim. Under 21 CFR 101.60, a food can be called low calorie only if it provides 40 calories or fewer per reference amount customarily consumed, the standard serving the FDA sets for that type of food. A food with a reference amount of 30 g or less must also stay at 40 calories or fewer per 50 g.

Celery Sticks, the FDA's Own Example

The regulation gives one example of a food that meets the rule without any processing: "celery, a low calorie food." A cup of chopped celery comes to about 14 calories per USDA FoodData Central, so celery sticks are the clearest case of a low calorie vegetable.

By that standard, most of the 30 snacks on this page are not low calorie foods, and they are not presented as such. AshaPops, at 120 calories per 1 oz bag, is not a low calorie food either. What this list gives instead is the exact calorie count at a named portion, so you can pick by the number: fewer calories for a small bridge to the next meal, more for a snack that stands in for a late lunch.

What to Look for in a Snack Under 200 Calories

Calories measure the energy a food provides. Beyond that number, three things are worth checking on the label before a snack goes in the cart:

• Protein. Greek yogurt, hard boiled egg, cottage cheese, and edamame each list 6 g or more per serving on their USDA records.
• Fiber. Fresh fruit, raw vegetables, and air-popped popcorn carry fiber at the portions listed here: about 4.4 g in a medium apple and about 3.5 g in 3 cups of popcorn, per USDA FoodData Central. The AshaPops panel lists 1 gram or less per 1 oz bag.
• Fats. A small amount of almond butter, avocado, or sunflower seeds adds flavor and texture, and it also adds calories and fat, so check the serving size on the panel. Total fat, saturated fat, and trans fat each get their own line there. One tablespoon of almond butter is 98 calories on its own.

Snacks under 100 calories work as a bridge between meals. Snacks around 150 to 200 calories are closer to a mini meal if lunch ran late or breakfast was early.

Snacks Under 50 Calories

Six picks from the lists below land under 50 calories at a USDA-listed portion. These are the ones to reach for when the goal is something to crunch on rather than something to eat. Five of the six are raw vegetables or fruit, ready to eat after a rinse and a knife.

• Cucumber slices (1 cup, 16 cal)
• Sugar snap peas (1 cup whole, 26 cal)
• Cherry tomatoes (1 cup, 27 cal)
• Air popped popcorn (1 cup, 31 cal)
• Watermelon (1 cup diced, 46 cal)
• Strawberries (1 cup whole, 46 cal)

100 Calorie Snacks: Apple Slices, Bell Peppers, Cherry Tomatoes and More

Snacks under 100 calories at a USDA-listed portion include 1 cup of cucumber slices (16 calories), 1 cup of cherry tomatoes (27), 1 cup of diced watermelon (46), 1 cup of whole strawberries (46), 3 oz of baby carrots with 1 tablespoon of hummus (65), one large hard-boiled egg (78), and one medium apple (95). An AshaPops 0.5 oz bag of popped water lily seeds lists 60 calories on its Nutrition Facts panel.

Most whole fruits and vegetables come in between 16 and 95 calories per serving, per USDA FoodData Central. Each USDA record also lists the vitamins and other nutrients at that portion.

• Apple slices (1 medium, 95 cal): crisp and portable. A tablespoon of almond butter takes the pair to 193 calories, closer to a mini meal than a bridge between meals
• Baby carrots with hummus (3 oz carrots + 1 tbsp hummus, 65 cal): crunchy, with the hummus for dipping
• Cucumber slices with sea salt and lemon (1 cup, 16 cal): the lowest count on this list
• Cherry tomatoes (1 cup, 27 cal): sweet and juicy
• Watermelon (1 cup diced, 46 cal): 91 percent water per USDA FoodData Central (FDC #167765), so most of the cup is water
• Sliced red bell pepper with guacamole (1 cup sliced + 2 tbsp guacamole, 70 cal): colorful and crunchy
• Strawberries (1 cup whole, 46 cal): sweet with no added sugar. The same cup of blueberries comes to 84 calories and of grapes to 104

Crunchy Snacks Under 150 Calories

When you want the texture of chips, these are the crunchy picks, from whole grain popcorn to veggies and popped seeds. Every pick has a count at a named portion, so it can be set against the panel on a bag of chips directly.

• AshaPops popped water lily seeds (1 oz bag, 120 cal, or 0.5 oz lunchbox bag, 60 cal): popped, not fried, and made without seed oils. See all flavors.
• Air popped popcorn (3 cups, 93 cal): a whole grain, and endlessly customizable with spices
• Rice cake with almond butter (1 cake + 1 tbsp almond butter, 132 cal): a crunchy base in place of bread, with a creamy topping
• Whole wheat crackers with part-skim mozzarella (4 crackers + 1 oz cheese, 143 cal): a whole grain cracker that travels well, and the cheese brings about 7 g of protein
• Raw carrots with peanut butter (1 cup chopped + 1 tbsp, 148 cal): classic for a reason
• Sugar snap peas (1 cup whole, 26 cal): the crunch of a chip at a fraction of the count, and you can eat them raw

For snacks like popcorn that are not corn, the popcorn alternatives guide compares ten options on crunch and fat per ounce.

High-Volume Snacks Under 200 Calories

High-volume snacks are the ones where the portion is large for the calorie count, usually because the food is mostly water or mostly air. Water content below is per USDA FoodData Central; the popcorn weight is the USDA cup measure.

• Air popped popcorn (3 cups, 93 cal): a cup of popped kernels weighs 8 grams, so three full cups stay under 100 calories
• Watermelon (1 cup diced, 46 cal): 91 percent water by weight
• Cucumber slices (1 cup, 16 cal): 95 percent water by weight
• AshaPops popped water lily seeds (1 oz bag, 120 cal; 0.5 oz bag, 60 cal): the seed is roasted until it pops, never fried, and the whole 1 oz bag is a single 120 calorie serving on the panel

Protein Snacks Under 150 Calories: Greek Yogurt, Cottage Cheese and More

Each pick below lists its protein per serving.

• Plain nonfat Greek yogurt with blueberries (one 170 g container + 1/4 cup berries, 121 cal): about 17 grams of protein per USDA FoodData Central (FDC #170894). Nonfat Greek yogurt is made from skim milk, and frozen berries work as well as fresh, at breakfast or as a snack
• Hard boiled egg (1 large, 78 cal): 6 grams of protein, portable, and easy to make ahead
• Cottage cheese with cherry tomatoes (1/2 cup 1% milkfat cottage cheese + 1/2 cup tomatoes, 95 cal): 14 grams of protein and creamy texture. Pineapple is a sweeter swap for the tomatoes, so check the count for the portion you use
• Edamame (1/2 cup shelled, 94 cal): 9 grams of plant protein in one snack
• Roasted turkey breast rolled with cucumber (3 oz turkey + 1/2 cup cucumber slices, 116 cal): 23 grams of protein. Deli slices are a different product, so read the panel on that pack
• Tuna with whole wheat crackers (3 oz drained tuna + 2 crackers, 144 cal): 21 grams of protein, nearly all of it from the tuna

Smoked salmon is another common protein pick on snack lists. Its count and sodium vary by brand and cut, so it is not in the table; the panel on the pack is the number to use.

Sweet Snacks Under 150 Calories

Sweet picks, each under 150 calories.

• Frozen grapes (1 cup, 104 cal): ice cold, and slow to eat
• Dates (3 pitted Deglet Noor dates, 60 cal): a dessert feel
• Greek yogurt with honey and cinnamon (one 170 g container of plain nonfat + 1 tsp honey, 122 cal): creamy and sweet
• Banana with peanut butter (half a medium banana + 1 tbsp, 148 cal): classic pre-workout fuel
• Raisins (1 oz, about 60 raisins, 85 cal): dried fruit concentrates the sugar, so portion carefully
• Apple with cinnamon (1 small + cinnamon, 77 cal): warm or cold, both work

Where Dark Chocolate and Chia Pudding Fit

For a sweet tooth, dark chocolate and chia pudding show up on many snack lists. They are left off this one because the count swings with the brand, the cocoa percentage, and the recipe, so a single number would mislead. If you buy either, the serving size and calories on the panel are the numbers to go by.

Store-Bought Snacks Under 200 Calories

When you do not have time to prep, these are the ones worth keeping in the pantry. Every pick is under 200 calories per serving. For the branded items, the figure is the one the manufacturer publishes on its own product page; the pack is the final word. Granola bars are left off because their counts vary widely by brand and bar size.

• AshaPops popped water lily seeds (120 cal per 1 oz bag, 60 cal per 0.5 oz lunchbox bag): four savory flavors, Himalayan Pink Salt, Chili, Turmeric Garlic, and Vegan Cheese. Try the variety pack.
• Chomps Original Beef sticks (1 full-size 1.15 oz stick, 100 cal): 10 grams of protein and 0 g sugar, per Chomps
• Siggi's plain nonfat skyr (one 5.3 oz cup, 90 cal): 16 grams of protein, 4 g of total sugars and 0 g of added sugars, per siggi's
• Perfect Snacks Peanut Butter mini bars (1 bar, 25 g, 120 cal): 6 grams of protein, per Perfect Snacks, and they live in the fridge rather than the pantry
• Dry roasted almonds in a 1 oz single-serve pack (22 kernels, 170 cal): about 6 grams of protein, with the portion settled by the pack
• Unsweetened applesauce in a snack-size container (113 g, 59 cal): shelf stable, with the portion settled by the container

Shop AshaPops popped water lily seeds

Four savory flavors, roasted, never fried. Made in Los Angeles from makhana sourced in Bihar, India.

Himalayan Pink SaltShop now Vegan CheeseShop now Turmeric GarlicShop now ChiliShop now

Or try the Variety Pack, or shop all AshaPops.

If the portion is the part that usually slips, the Turmeric Garlic 0.5 oz multipack settles it before the bag is opened: 60 calories and 105 mg of sodium in each sealed 0.5 oz bag, from six ingredients.

All four flavors of AshaPops popped water lily seeds come in 1 oz bags (120 calories per bag) and 0.5 oz lunchbox-size bags (60 calories).

All 30 Snacks by Calorie Ceiling

The full list in one place, fewest calories first. The portion column is the exact basis for each count.

How to Read a Snack Label

The panel is standardized, and the FDA publishes a plain guide to reading one: How to Understand and Use the Nutrition Facts Label. The calorie line is the food's energy per serving, and the serving size is listed by household measure and by weight in grams. The panel also lists the same nutrients in the same order on every package, including vitamin D, calcium, iron, and potassium. Five things worth checking:

1. Check the protein. Greek yogurt, cottage cheese, edamame, hard boiled egg, and roasted turkey breast each list 5 grams or more per serving.
2. Check the fiber. Fresh fruit, raw carrots, and popcorn each list fiber per serving on their USDA records. The AshaPops panel lists 1 gram or less of dietary fiber per 1 oz bag.
3. Check the serving size against the package size. A calorie count on the front is per serving, and a bag can hold two or three servings. Granola and trail mix are easy to over-pour, so the measured serving matters most there. A long ingredient list on a simple snack is a sign to read the rest of the label closely. AshaPops sells a 1 oz bag at 120 calories and a 0.5 oz lunchbox bag at 60 calories, each one bag per serving. The Nutrition Facts panel printed on the bag lists 2 grams of protein, 3.5 to 4.5 grams of total fat, up to 1 gram of dietary fiber, 140 to 290 milligrams of sodium, and 18 to 20 grams of total carbohydrate per 1 ounce bag, depending on the flavor, with 0 grams of total sugars and 0 milligrams of cholesterol. The Vegan Cheese flavor lists 3 grams of protein. On the 0.5 oz bags the panel lists 1 gram of protein per bag, and 2 grams for Vegan Cheese.
4. Check the added sugar. Added sugar is listed separately from total sugar on the panel. Sugar that is part of whole fruit counts toward total sugars, not added sugars.
5. Check the oil. The ingredient panel lists the oils used. Depending on the flavor, AshaPops uses extra virgin olive oil or avocado oil, and no canola, sunflower, or other seed oils.

AshaPops contains no tree nuts, peanuts, gluten, or grain. Individuals with food allergies should consult their healthcare provider before consuming. AshaPops products are made in a facility that also processes wheat, dairy, eggs, fish, shellfish, tree nuts, peanuts, soybeans, and corn.

If you are filtering by diet as well as by calories, paleo snacks to buy works through the packaged categories, and crunchy paleo snacks covers the crunchy end of that same list.

Calories are one line on the panel. If wheat, barley or rye is out of your diet, the guide to gluten-free snack categories explains the labeling rule and lists picks by type.

Snacks for Specific Moments

Pre-Workout Snacks

Before a workout, you want quick energy without weight in your stomach. Good picks: a small banana with a teaspoon of almond butter (123 cal), a small apple sliced with a teaspoon of honey (99 cal), or a rice cake with a tablespoon of peanut butter (130 cal).

Late-Night Snacks

If you want something small late in the evening, pick something simple to eat: 1/2 cup of 1% milkfat cottage cheese with cinnamon (81 cal), a 170 g container of plain nonfat Greek yogurt with 1/4 cup of blueberries (121 cal), or a 0.5 oz bag of popped water lily seeds (60 cal). All under 150 calories.

On-the-Go Snacks

Portable snacks live in your bag or car. The non-negotiables: individually packed, shelf stable, and no sticky mess. AshaPops 0.5 oz bags, a 1 oz pack of almonds, apple slices in a bag, and beef sticks all travel well, in a lunch bag or a desk drawer. Plan snacks ahead so you are not at the mercy of a gas station at 4 PM.

FAQ: Snacks Under 200 Calories

Which snacks have the fewest calories?

Celery comes in at about 14 calories per cup chopped, cucumber slices with sea salt and lemon at about 16 calories per cup, and sugar snap peas at about 26 calories per cup. Calorie counts per USDA FoodData Central.

What snacks are under 100 calories?

A hard boiled egg (78 cal), an AshaPops 0.5 oz bag (60 cal), 1 cup diced watermelon (46 cal), 1 cup cherry tomatoes (27 cal), 1 small apple (77 cal), 1 cup whole strawberries (46 cal), 3 oz baby carrots with 1 tbsp hummus (65 cal), and 1 cup air popped popcorn (31 cal). Figures for generic foods per USDA FoodData Central. AshaPops figures per the AshaPops Nutrition Facts label.

What are some 30 calorie snacks?

Within a few calories of 30, per USDA FoodData Central: 1 cup of sugar snap peas (26 cal), 1 cup of cherry tomatoes (27 cal), and 1 cup of air popped popcorn (31 cal). Below that line sit 1 cup of cucumber slices (16 cal) and 1 cup of chopped celery (14 cal).

Do popped water lily seeds fit under 200 calories?

Yes. A 1 oz bag of AshaPops contains 120 calories, and a 0.5 oz lunchbox bag contains 60 calories, per the Nutrition Facts panel printed on the bag. The same panel lists 2 grams of protein, 3.5 to 4.5 grams of total fat, up to 1 gram of dietary fiber, 140 to 290 milligrams of sodium, and 18 to 20 grams of total carbohydrate per 1 ounce bag, depending on the flavor, with 0 grams of total sugars and 0 milligrams of cholesterol. The Vegan Cheese flavor lists 3 grams of protein. Popped water lily seeds (makhana) are roasted, never fried, and the front of the bag is marked gluten free, grain free, and seed oil free. The texture is crunchy like popcorn.

What snacks travel well without a cooler?

Individually packed, shelf stable picks with no sticky mess. AshaPops 0.5 oz bags, whole fruit, a 1 oz pack of dry roasted almonds, and individually wrapped beef sticks all travel without refrigeration.

What snack has about 50 calories?

From this list, 1 cup of diced watermelon and 1 cup of whole strawberries each come to 46 calories, per USDA FoodData Central.

Is 200 calories a lot for a snack?

It depends on the rest of the day's meals and your overall diet. The Nutrition Facts label notes that 2,000 calories a day is used for general nutrition advice, and on that basis a 200 calorie snack is 10 percent of the day. Calorie needs vary from person to person, so a healthcare provider or registered dietitian is the right source for a personal number.

What is the lowest calorie sweet snack on this list?

Watermelon and strawberries, at 46 calories per cup each, per USDA FoodData Central. Frozen grapes come to 104 calories per cup.

What are some examples of low calorie foods?

Under the FDA rule in 21 CFR 101.60, a low calorie food has 40 calories or fewer per reference amount customarily consumed. The regulation's own example is celery. Most snacks on this page, AshaPops included, do not meet that definition, so they are listed by their exact calorie count instead.

Nutritional data is provided for informational purposes only and is not intended as medical, dietary, or health advice. Consult your healthcare provider before making dietary changes.

Tips for Building a Snack Routine That Sticks

The hard part is not finding good snacks. It is building a routine you stick to when life gets busy. Three tips that matter most:

1. Prep snacks ahead. Sunday afternoon, the way some people prep breakfast for the week, portion out baby carrots, hard boiled eggs, and grapes into grab bags to pack with lunch. At 3 PM, decision fatigue picks the closest option. Make sure that option is one you chose on purpose.
2. Keep two categories in rotation. One crunchy option (popped water lily seeds, air popped popcorn, almonds) and one creamy option (Greek yogurt, cottage cheese). Variety keeps the rotation from getting stale.
3. Plan snacks ahead when you travel. Sealed 0.5 oz bags, individually wrapped beef sticks, and whole fruit all travel without a cooler. A small bag of prepped snacks at the start of the day eliminates the gas station problem.

The best snack is the one you will actually eat. Start with three snack ideas from this list that sound tasty to you, rotate them for a week, and see which ones you reach for. That is your baseline. Build from there.

Calorie count and fit with a paleo diet are different filters on the same purchase. A guide to packaged paleo snacks and what disqualifies them covers the ingredient side of that decision.